Friday - 190724

CrossFit WOD:
Strength:
Romanian Deadlift
5-5-5-4-4

Metcon:
“Fran”
For time:
21-15-9
Thrusters (#43/30)
Pullups

Weightlifting:
Part 1:
7 sets:
2 Muscle Snatch
35-50%

Part 2:
Snatch First Pull
Power Snatch
Snatch
8 x 1+1+1 65-75%
7 x 1+0+1 80-85%

Part 3:
Jerk Balance
4 x 3 65-75%

Part 4:
Hang Clean
Jerk
Clean
5 x 1+2+1 65-70%
8 x 1+1+1 75-85%